June promises to be a very exciting month! The Lurong Summertime Challenge will be coming to a close, many athletes will be competing in races and competitions, and I will be out of town for almost half of the month. I’ve always stated that you know you’re a good manager when the job gets down even when you’re not there. I am delighted that we have such wonderful coaches at CFS!

One final and very special thank you to all of you who have brought friends and family members to CrossFit Surmount during the month of May. Heather S. is the winner of a $50 gift certificate to Bull City Running. As Pauline B. came in a very close second, she’ll be receiving a $30 gift card!

Heather S. also has, at last count, four friends (including her husband) who have or will be joining CFS. This means that for the months of September through December she will be receiving a $100 discount off of her monthly membership. Congratulations, Heather!

Our SMART goals have fallen by the wayside. Beginning this month, the SMART goal whiteboard is being reinstated but will be limited to monthly goals. Remember, for a goal to be SMART is must be Specific, Motivating, Attainable, Realistic, and Trackable. I will be more than happy to help you create your goal(s)!

Finally, a friendly reminder to pay for your purchases, including bottled water. Yes, including bottled water. Record your purchase(s) on the clipboard. Thank you.


 Beginning THIS WEDNESDAY Heather Cassese, our next door neighbor at Back To Basics Chiropractic, will be offering yoga from 7:30 to 8:30 pm! Until otherwise stated, attendance is FREE to members and $10/session for non-members. Heather is a very talented yogi, and I look very forward to attending the sessions. 

 Many of the CrossFit Endurance athletes (including yours truly) will be racing either a 5K, 10K, or half marathon THIS SATURDAY, June 6 at the Race13.1 event held in North Hills. Coaches Nick and Jeff will be leading the Saturday sessions.

 CrossFit Surmount will be hosting the 31Heroes WOD August 1. The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

 It’s not too late to join us for the CFS West Virginia Whitewater Rating Trip September 18 and 19! The Upper Gauley is continuous, big-volume, gut-wrenching whitewater from start to finish. It drops over 335 feet in fewer than 9 miles with over 40 action packed rapids, five of them boat crunching Class Vs. This is the express version of this getaway, so you get all the frenetic glory of the Upper Gauley, then take out before the middle section.

Since you’ll need a few calories to stockpile for this adrenaline rush, a hot country breakfast buffet, hot riverside lunch, and hearty dinner buffet, plus two nights of lodging of your choice to your one-day Upper Gauley Express.

$275/person — Must be at least 15 years old.

Please sign up at the box. Payment in the form of a personal check, please.

CrossFit WODs

  • Monday 
    • Hang snatch
    • “Terrible Twos”
  • Tuesday
    • Max height box jumps (wear longs socks, shin guards, mouth guards, bubble wrap, etc.)
    • 10-min AMRAP
  • Wednesday 
    • Handstand holds and handstand pushups
    • Lurong Summertime Challenge mini workout
  • Thursday – Rest Day and Open Gym
  • Friday 
    • Dead-lift ladder
    • Double unders
  • Saturday 
    • OHS
    • BS
  • Sunday
    • Hero WOD

Endurance WODs

  • Tuesday
    • Sled pulls
  • Thursday
    • One-minute sprints (meet at White Oak Church entrance of ATT)

Express WODs

  • Monday
    • One-minute intervals
    • Rope climb
  • Wednesday
    • Lurong Summertime Challenge mini workout